December 12, 2019

12 times the Fun

THE SCENE:
Cold…. 33° to be exact. 

F3 WELCOME & DISCLAIMER:
Done, done.

PRE-WARM-O-RAMA:
Pre-ruck beginning at 4:50, 2 miles two PAX

WARM-O-RAMA:

Arm Circles (Front / Back) – 12 Count

Jumping Jacks (4 Count) – 12

Lunges – 12 Each Side

Jane Fondas (4 Count) – 12

Jog around turf field – 1 Lap

THA-THANG:
CMU squats – 12

100 Yard Sprint – 1

12 burpees

100 Yard Sprint – 2

12 CMU pushups (each side)

100 Yard Sprint – 3

144 (partner up) squats

100 Yard Sprint – 4

12 4 count CMU press

100 Yard Sprint – 5

12 4 count mountain climbers

100 Yard Sprint – 6

12 CMU CURLS

100 Yard Sprint – 7

12 Jump Squats

100 Yard Sprint – 8

12 CMU Press (4 count)  

100 Yard Sprint – 9

12 Superman (4 count)  

100 Yard Sprint – 10

12 CMU bicycles (4 count)

100 Yard Sprint – 11

12 Burpees

100 Yard Sprint – 12

12 Push-ups

MARY (2 Rounds):
12 Flutter Kicks (4 count)

12 Leg Raises

12 Hammers (4 count)

12 Big Boy Sit-ups  

12 Neck Up/Downs

12 Neck Side/Sides

Jog around turf field – 1 Lap

COUNT-OFF & NAME-O-RAMA:
Hacksaw, Skids, Hello Kitty, Utah, Pronto Pup, Double Dare (QIC)

CIRCLE OF TRUST/BOM:
Challenging yourself to be a better father by balancing expectations with your children.  Focusing on how God made them uniquely and celebrating that to bring balance to how hard you push them. 

Prayers for service members and everyone traveling to be with family during the holiday season.  May we all remember why we have this holiday and make God first in our celebrations.

MOLESKIN:
Celebrated 12^2  today.  Thanks to all the Lair PAX that came out for my VQ, I am grateful because it would have been an easy day to stay in the fart sack!

QIC:
Workout Date: